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White rice topped with a teriyaki tofu stir fry with bell peppers and broccoli on a small plate with a fork.

Teriyaki Tofu Stir Fry

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 minutes
  • Yield: 4 1x
  • Category: Main Dish
  • Cuisine: Asian
  • Diet: Vegan

A quick and easy tofu stir fry with homemade teriyaki sauce and broccoli.


Scale

Ingredients

For the teriyaki sauce:

  • 1 tablespoon cornstarch + 1 tablespoon cold water
  • 1/2 cup tamari or low-sodium soy sauce (120 mL)
  • 1/4 cup pineapple or orange juice (60 mL)
  • 2 tablespoons maple syrup (30 g)
  • 1 tablespoon rice vinegar (15 mL)
  • 1 teaspoon sesame oil (5 mL)
  • 1 teaspoon minced fresh ginger
  • 2 cloves garlic, minced

For the stir fry:

  • 14-ounce block extra firm tofu – drained, pressed and cut into cubes
  • 2 tablespoons avocado oil, divided (30 mL)
  • 1 small red onion, thinly sliced
  • 1 large carrot, peeled and sliced on the diagonal about 1/8” thick
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 cup snow peas (63 g)
  • 2 cups broccoli florets (150 g)
  • sesame seeds, for garnish
  • green onions, for garnish
  • cooked white or brown rice, for serving

Instructions

  1. Sauce: Mix the cornstarch and water together in a bowl or sealable jar until smooth. Add the rest of the ingredients and stir or shake until fully combined. Set aside.
  2. Heat the Oil: Heat 1 tablespoon of the avocado oil in a large skillet or wok over medium-high heat.
  3. Fry Tofu: Once hot, add tofu and cook, flipping frequently, for about 10 minutes. Once all sides of the tofu cubes are golden, transfer to a plate and set aside. 
  4. Cook Onions: Add the remaining tablespoon of avocado oil to the skillet with the onions and cook for 2 minutes until slightly softened.
  5. Add the Carrot: Add the carrots to the skillet and cook for 4-5 minutes, stirring often.
  6. Add Remaining Vegetables: Add the bell peppers, broccoli and snow peas and cook for an additional 5-7 minutes, stirring frequently until the veggies are tender but still crisp and brightly coloured.
  7. Add Tofu and Sauce: Reduce heat to medium and add the tofu to the pan. Give the teriyaki sauce another shake or stir then pour it into the pan. Toss to combine and cook until sauce has slightly thickened, about 1-2 minutes.
  8. Serve: Garnish with sesame seeds and serve immediately over rice, if desired.

Notes

Pressing Tofu: For crispier tofu, you can press it before use. View my post on how to press tofu if you’re not sure how to do it. You’ll need about 20 minutes for this step.

Substitutions: Soy sauce or coconut aminos can be used in place of tamari. Arrowroot powder or tapioca starch can replace cornstarch. Coconut sugar, brown sugar or agave syrup can use used in place of maple syrup.

Sauce: For smoother sauce, use 1/2 tsp ground ginger and 1 tsp garlic powder instead of minced garlic and ginger.

Storing: Leftover stir fry can be stored in the fridge for up to 5 days. Reheat in a skillet or in the microwave until heated through. This recipe is not ideal for freezing.

Nutrition

  • Serving Size: 1/4 of recipe
  • Calories: 300
  • Sugar: 14 g
  • Sodium: 876 mg
  • Fat: 14 g
  • Carbohydrates: 31 g
  • Fiber: 5 g
  • Protein: 16 g

Keywords: veggie tofu stir fry, teriyaki tofu stir fry